Things I Learn Along the Way...

I learned something new this morning. I can not eat bananas before a moring swim session. However, if I do I get an uplanned transition run from the pool to the bathroom. So, needless to say I ate bananas for breakfast this morning and had to cut my swim short, ending it with a transition run, of sorts. A lesson well learned!

In other training news, I was able to ride two hours outside last night. It was really wet and very dirty, but really fun. I looked like the pros when they cruise the paves in the Paris-Rubaix. Head to toe mud. My road bike, which was white when I started, ended up looking like I had tried to burry it in the mud. Oh well, nothing a little water and chain lube won't take care of right?

Training is going pretty well so far. I've been having some issues with my ankle, nothing that is stopping me right now, but there has been some swelling and range of motion issues that I am a little concerned with. I am hoping that next weeks recovery week will allow me some time to heal up and get things worked out. I am hoping to meet up with Taconite Boy and TriMama for a ride this weekend. I am really sick of riding the trainer and I am ready to ride with the local tri beasts.

Bring on the warm weather.

Outside at Last...

Yee Haw. Finally got out on the bike again. I was able to do a 2 hour ride outside on Saturday. There were a few complications however. I made it about 5 miles before my cadence sensor stopped working. OK, I can deal. I made 7 miles before my speed sensor stopped working. Alright, kinda sucks but I'll just ride by my heart rate monitor. I made it to the turn around spot for the defuel/refuel stop feeling pretty good. Remounted the bike to find that the beautiful windless day had changed in a matter of minutes to what was now going to be a head wind battle all the way home. Now I'm Pissed.

Good news is I made it home and felt really good for the entire ride. Outside of a little anger at my electronic devices. Going off my time and the fact that I ride this route a lot, my average speed came out just over 18 for 38 miles. Not too bad for my first real outside ride of the year. I gotta say that my new bike just feels fast. Before the speed sensor went out I was rolling at 20 with zero effort. The head wind kind of bucked me a litte on the way home. I definately need more saddle time, my neck was feeling the efffects of the areo position for that long this ealry on.

As for electronics, does anyone have a suggestion for a good wireless speed and candence sensor that is actually reliable, or do they not exist?

Son of a...

So today I was feeling really lazy after not getting in much of a ride yesterday, so I decided to crank out a tough speed session on the treadmill. The plan was to do a minimum of 8x400 with 90 secs active recovery. Well I made it through 12. I had a really bad buring on the sides of my big toes for the last couple of intervals. When I took my shoes off I was shocked to see the biggest blood blisters I've ever had on my feet. I mean these things are over an inch long on both of my big toes, and they are currently sticking out damn near a quarter of an inch. Oops. I guess thats what I get for trying to do a hard speed workout, in my Nike Free's, without shocks, when I haven't done any fast workouts in them for a long time. My only hope now is that the pressure will go down and they won't explode. Hopefully it will not hinder any of my training. If it does I can chalk this one up to my own stupidity.

Work out detail:
5 min warmup @ 10:00 pace.
12x400 @ 6:00 pace w/ 90 secs active recovery @ 10:00 pace.
5 min cool down.
Total dist. 5.5 miles.
Average pace was about 7:50.
No HR data.

I think I cut the cool down a little short due to the wicked buring going on in my shoes. Other than that it was a hard workout, but I felt pretty comfortable all the way through.

If my toes explode I'll post some pictures.

Training Update

Wow, this training thing is hard. So far training has been going really well. I am getting used to the sore and tired muscels and the two a day workouts. I am really trying to adjust to getting out of bed in the morning to get in early workouts. That part is not going so good. I Really Hate Morning Time!!! I drug myself to the pool last week in the morning and it was terrible. I was a cat in a bathtub. It was so bad that I gave up and went back after work to show myself I could do the workout. I think that if I get up early enough to get some form of caffine in me I can usually function on a some what normal level.

On the bright side, I am adjusting to the new bike and new riding position pretty well. I actually suffered through my longest continuous trainer ride on Sunday. A whole two hours! I know, I know that's not very long at all, but when I'm indoors my attention span for riding by my self is about five minutes tops. Then the mind starts to wander. I see my guitar sitting in its case and I can hear it calling me. Or, I just get bored and think of anything that I would rather be doing and go do it. Need to work on that!

Got to watch a little cycling the other day. The Tour of California is on the VS channel this week. Got to see Levi crash in the circuits of the first road stage. That sucks, he put in a great TT only to lose the yellow jersey and something like a minute due to the crash. I hope that I can catch a stage tonight, I forgot to DVR it.

Todays plan: Easy Spin, I may try to sneek outside for this, because it's like 40 degrees here. After that I have a tough pool workout, 3500 of fast intervals or something stupid like that.

Zurich, Zurich, Zurich!!!

The winners is...

Drum roll please...

And the tag goes to...

Clot Buster
T J
Taconite Boy

The above bloggers have been tagged with the following mission. Answer the six questions listed below and tag three other bloggers with them.

Here are the questions to answer:

1. Describe a memory of your first triathlon.
2. Describe a memory from your most recent triathlon.
3. What's the most embarrassing thing that has ever happened to you in a tri?
4. What's the most thrilling thing that's happened to you in a tri?
5. What is something you discovered about yourself by doing triathlons?
6. What is THE BIG GOAL that you're working towards?

Ouch, I've been tagged!!!

I kept my head low for a while, but I've been tagged. Triboomer got me with the following questions. The only question that remains is who gets it next?

1. Describe a memory of your first triathlon.
My first race was a sprint. The thing that stands out most was the swim. I am far from a competent swimmer. The air horn sounded for my wave and off I went. Plunging into the cold and murky water. I made it about 200 yards or so before I felt like I could not get any air. Either side I would breathe on I was taking on water. So I rolled over onto my back only to see a helicpoter circling above the swim course making the already turbulant water much worse. I swam the last 200 or so with my head out of the water gasping for air.

2. Describe a memory from your most recent triathlon.
My most recent tri was a 70.3 race in MI. Again, this memory is of the swim, but this time it was positive. We got to jump off of a pier for the swim start, it was pretty cool. I just tried to swim nice and relaxed. I lifted my head to sight, thinking I was about half way, when I realized that I was about to round the final buoy and head for sure. Cool!!!

3. What's the most embarrassing thing that has ever happened to you in a tri?
I don't know if most people would consider it embarassing, but it also comes from my first ever tri. I came cruising into T2 and misjudged the distance to the dismount line. I was only able to get one foot out of my shoe before getting of the bike. I had to hobble through the transition area with one shoe on and one shoe hanging on my bike. I don't know, I felt stupid!

4. What's the most thrilling thing that's happened to you in a tri?
So far, all of my races have been thrilling. But, the most thrilling moment may have been when I hit the pay button for Ironman Zurich 2007. I was kind of in a daze for a while.

5. What is something you discovered about yourself by doing triathlons?
I have discovered that I have not discovered my personal limits.

6. What is THE BIG GOAL that you're working towards?
Ironman Zurich, Baby!!!

Super Bowl Spin!

The first annual Super Bowl Sunday Spin is in the books. We had a pretty good turn out considering the temperature never went above zero. It was actually pretty tolerable. It may have been the beer in hand action that helped defeat the cold, but you always have to stay hydrated right? Tac Boy and Iron Jenny were filming some video, so be sure to stop by their sites soon. Here are a few of the great images that were captured.

Yours truely staying hydrated

Dia's sweet ride.

Tac Boy impersonating Koach Kris.

Never went above zero!!!

Well, for what ever reason, my photos and captions are not working right. They don't want to line up all nice for me. Operator error???

It Just Looks Fast!!!

Here's a look at the new speed machine. 2006 QR Seduza with Zipp 999 wheels. Just picked it up yesterday. I upgraded the FSA cranks to Ultegra and added the new Serfas wireless speed and cadance computer. It will take me a while to get used to it. It feels so much different from my road bike that was set up like a tri bike. I can get aero without feeling cramped and without my knees hitting my elbows. Can't wait to get it outside.

It does need a name though. Any suggestions?

Miracle on Ice?

So during the tough, double spin session last night at Iron Jenny's someone came up with a wonderful idea. Let's set up our trainers on a frozen lake and film a spin session. Seemed like a fun idea, but will it really happen? Well, as I hobble into work this morning, trying to find my legs after last nights workouts, I check some email. Yah! The plans are in the making for what may possible be the first ever frozen spin session. The plan is to shovel off a section of frozen lake and set up our trainers and film a spin session. Why? Not. Really. Sure. But I'm in! Looks like this miracle on ice will take place on Super Bowl Sunday. Refreshments will be served in the spectators area (hot tub) which will be kept warm by TriNick. I'll try and post updates on times and head count. Let's see if we can set a winter spin record. If there is such a thing.

Spin to Win.

Iron Jenny, Laura, Dia, TriNick, and Bob in for the kitchen spin.

So, I finally made it to another one of Iron Jenny's wonderful spin seesions. Even though I had to cut it short it was still a great workout. I am realizing that even though my legs are feeling pretty strong I still have an extremely long ways to go on my cardio. I was trying to follow along with the spinerval video, which was supposed to focus on aerobic conditioning, but my heart rate just continued to climb. I had to back off a lot to keep my heart rate aerobic. It's kind of frustrating, but I have to remeber that it is early and these are the workouts that will help increase my aerobic ability. I just have to have patience and focus on my plan, it will all come together.

I managed to squeez in a weight session at lunch today with a short run for a cooldown. I am planning an hour run for after work followed by a relaxing swim session. I have really been enjoying my swim sessions so far. All I have been doing is easy swimming and stroke work. It's nice to go to the pool and not suffer through a tough speed work out. But, those are just around the corner.

What is going on?

So I will finally have some free time this weekend, so I decided to check ice climbing conditions in MN. I found out that you now have to buy a $25. permit to climb in the St. Paul parks. What??? Cyclist, walkers, and joggers don't need a permit to use the park, but I am supposed to pay for one to use a city park along side a winter walker that is there for free. I don't get it. So, I guess I won't be climbing in St. Paul this year. It looks like climbing will have to wait a couple weeks until I can get up the the North Shore and climb for free.

Anyways, my training is slowly starting to build now. I made it through another hour run last week and it felt really good. I have about three weeks until my actual training program starts, so I am just slowly increasing times to prepare for that. I am really not looking forward to spending long hours on my bike on the trainer. I just get really bored after about an hour or so. The three+ hour rides that I will have to do before spring are really going to suck. A Lot!!! I can't wait to get outside for a ride. I am trying to use my mountain bike for some short rides this winter, but it really isn't the same.

Oh well, it's off to the gym tonight for a good weight session followed by a pool workout. It is really crazy how crowded the gyn is after New Years. Some people may stick with it, but my guess is that by mid Feb. it will be back to normal, whick means no more waiting for a machine or treadmill. YEE HAW!!!

It turns out, that like most things, my musical preferences are cyclical. I am reverting to listening to a lot of the music I grew up with as a teenager. I have added a lot of punk rock, heavy metal, and other hard music to my work out playlists and driving cd's. Here is a little sample of my musical past coming back. "Homebrew" by 311.

Almost done...

So, we are almost done with Christmas celebrations. Four down and two to go. Yee Haw. I really love all of my family, but stretching out Christmas for a month is a bit much.

Anyways, I havn't been posting much lately due to the fact that I havn't been doing much lately. I have been help up with a terrible cold for over a week now and training has been minimal. I made it into the pool last night with my wife. It was her birthday so I surprised her with a new pair of goggles all wrapped up and stuffed in her gear bag. She actually liked them and they fit her face well. So now I can reclaim my other goggles that she had been "borrowing". I managed to swim a nice easy mile. I alternated some pull sets in the first 800 with paddles to try and work my for and gain a little strength in my stroke.

After the swim we went out to a local bar/grill and had a nice dinner, followed by a movie at home. She has been fighting the same cold that I have, so we were in bed pretty early. Not exaclty a wild birthday party.

Ironman Zurich seems like a long ways off, but it's actually right on top of us already, or so it seems. We are trying to finalize our travel plans this week, or at least buy our airline tickets. We are yet to decide where we are going and what we are doing for the days after the race, so it's hard to decide if we are flying back from Zurich or somewhere else. I will have tickets lined up by Thursday, so it's time to decide, I hope.

Wow, running is dangerous!!!

I just finished my longest run of my new season. One hour and fifty eight seconds. That's not really a big deal, nor is it the point of this post. The point of this post is to relay a message of caution.

Just because a pedestrian has the right of way when crossing a street from the sidewalk does not mean that the person trying to beat traffic to take a left hand turn is going to wait for you.

So there I was, just cruising along rocking out with my new ipod when is come to a cross street. I can see that there is a car waiting to turn left, and a large truck coming towards me that is turning right. I see that the large truck is moving over to get out of the way of the line of cars behind him before he makes his turn. The driver of this large truck sees me and makes eye contact as he slows down. Good to go. So I continue across the street right? Wrong!!! The earlier mentioned car thought that he would try to shoot out across the road to beat the line of cars. Small problem here. As he hits the gas I am directly in front of his bumper. All I could do to avoid being crushed was jump to the side and slam my hand down of the hood of his car for balance. The driver of the car had the nerve to suggest that it was my fault by giving my the one finger wave and then pointing at the truck as if the truck was going to hit me. He then took off across traffic cutting off other cars as he crossed to take his ever important left turn.

No damage done, thankfully. I just goes to show that some drivers don't care who has the right of way. Some drivers really don't pay attention. I actually think that the driver didn't see me until I slammed my hand on his hood.

Moral of the story: Be careful out there people. Other people don't always pay attention to what's going on around them.

Ahh... Christmas Time

That's right, it's that time of year agian. I enjoy Christmas, but it kind of gets out of hand around here. We have six, that's right, six Christmas celebrations to attend. Wow. For the next month we will be jumping around from place to place to ensure that none of the family is left out. I tend to get a little stressed out this time of year.

On a more fun side, my wife and I share the same problem. We can't ever wait for Christmas to open our presents to each other. So last night we opened some.

Results: My wife got a 6mp digital camera. This will also benefit me as I will now be able to post a lot more photos.

I got a new ipod nano. This will also benifit my wife as she now gets control of my old mp3 player.

Also, on another Christmas note you should check out a great new site called TRIJUICE.COM for some last minute gift ideas for the favorite traithlete in your life.

One last note on myself. I have slowly began my training. I feels good to get after it agian. Right now I don't have time for much, but after the holidays it will be full speed ahead.

A New Beginning

Now that Thanksgiving is over, and I have gained the mandatory holiday weight, it is time to start training again. I am still working with three structured work outs a week, but now it is going to be a little more run focused. So, my structured days will be solid run workouts and my fun days (2-3 a week) will consist of riding the trainer, swimming, and lifting.

I have decided to run a half marathon in the end of January. It won't be fast, be I feel like I need some intermediate goals in order to remain focused for the next seven months leading up to Ironman Zurich. So for now, my schduel will look somethin like this:

Monday: 45-60 minute easy run, easy swimming/lifting

Tuesday: 45-60 minute easy spin

Wednesday: Speed workout, and easy swim or lifting session

Thurday: Off

Friday: 60-90 minute long run

Saturday: Off

Sunday: Easy swim, lift, or spin session

I know this schedule is only a rough outline and I am not going to be upset when I miss sessions or have to change the routine. But, this should get me a good start towards a solid base, and with any luck I can remain injury free and carry this fitness over to the summer.

The New Look...

I came to the conclusion that my old blog was very boring in appearance. So, I changed my look. The new look makes it appear as though I would know what I am doing. That's not to say that the content won't put you to sleep. So, I'll issue the following.

Warning:
Do not read this blog while driving, operating heavy machinery, or trying to please your partner!

To do so could result in serious injury, death, or sleeping on the couch.

I have now started the slow rebuild of my base fitness. I am taking it really easy. I have three structered workouts each week with some additional random trips to the gym if I am bored. It is going to be a long build up to Ironman Zurich and I want to be sure that I am ready, but I also don't want to be too aggressive early on and face burn out or injury. So, for now it's easy, easy, easy.

Don't touch my car...

I think that most people will agree that in the course of training you will encounter some strange and even unfriendly people. I've known people to be cursed out, flipped off, swerved at, or even threatened to be run over and turned into speed bumps. As triathletes or cyclist we also have to remember to respect those around us.

I saw this commercial and I thought it was pretty funny. I have actually seen cyclists do this to cars in downtown areas before, but I am yet to see this type of reaction from a driver.

Training season begins...

The off season is now over. I've had roughly two months of down time from traing and I feel great. I started off the new season with a couple of short slow runs. I think I forget how much I like running when I don't have to push myself and I canjust go out to enjoy it. The weather here has been unreal. I ran last night in shorts and a t-shirt. It's the second week in November, I am supposed to be in tights and a jacket by now. I won't complain, and I will try to get out and enjoy it while it's here. I will have more on the weather and training soon.

With all the chaos and trash talking that surrounds election time I just had to post this video. Jonny Cash, "One on the Right".

Enjoy!!!



Happy Trails Fellow Superstars!

Earth quakes and music.

Ok, first and only disc golf tournament of the season is over. I had an absolutely terrible day on the course. It didn't help that it had snowed about 2 inches over night and was cold and very windy. I was still a good time. I got to meet up with an old college buddy and even got to throw the second round with him. As always, he beat me. I can always beat him when we play casual rounds, but I don't think that I have beat him in a tournament yet. Oh well, maybe next year.

While I was off playing in the snow my wife was in Hawaii being woken up by an earthquake. She is on Oahu visiting her sister. She said the quake woke her up around seven. She thought it was thunder at first and then reallized that it had lasted way too long to be thunder. Her sister was at work and she was hime with her brother in law and the two little ones. They went upstairs to try and find out if there was a tsunami warning, but there was no power. They just hung out upstairs until they got the radio to work and found out there would be no tsunami. I tried to get through to her all day. All circuits are busy was the only response I got. She finally got through to me around 8:00pm MN time. I wasn't really worried, but there is always that unknown fear. Especially when you can't reach someone and they are on an island thousands of miles away.

On a happier note, I have been spending some quality time with my guitars. I have been spending a lot of time just learning scales and new positons, but also a lot of time just jamming. Making things fit as I go. I've been listening to a lot more Dead lately, and Jerry's guitar style is way cool. He seems to lag or be a little late, and then bam he nails it. It seems to add a certian tension to his playing. Jerry Garcia playing "Deep Elem Blues".

Rules, What Rules?

This post is not meant to sound angry or cause a fight, but I think this is an important issue that can have a very negative impact on the future of the sport of triathlon. After reading a recent post by TRIMAMA about music and IPods on race courses I thought I should throw this out there.

How important are the rules to you? Have you been passed by a peloton in a non-drafting race? Do the people that break the rules feel the same sense of accomplishment as those that follow the rules? What will happen to the furture of multisport if there are greater numbers of people that feel the rules do not apply to them?

What happened to the Spirit of the Sport?